Lost 20 lbs in just under a month!!!

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Height : 181 cm - Male
Start Weight : 250lbs
Current Weight : 230lbs
Goal Weight : 160-180lbs

It has been just under a month and I have shed 20lbs. This was achieved by drinking 2L of water every day, logging food honestly into MFP and working out when my body felt like it.

I'd like to say I'm training 3 times per week, but it's more like 1-2 times.

It was not my intent to lose weight this fast, I may have been overestimating my caloric intake.

I'll keep you guys updated.

Replies

  • quiksylver296
    quiksylver296 Posts: 28,442 Member
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    You'll likely see that rate of loss slow quite a bit. Don't get discouraged. You're doing well.

    What is your daily calorie goal?
  • psuLemon
    psuLemon Posts: 38,401 MFP Moderator
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    How many calories are you eating and how much protein?
  • deimosphoebos
    deimosphoebos Posts: 117 Member
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    Calories are set at 1800 / day which is what MFP gave me for a loss of 1.5lbs per week. My daily calorie intake increases when I train, but not by much. I mainly drink a protein shake after the gym which gives me an extra 200cal +/-.

    Macros:

    Carbs 203g
    Proteins 113g
    Fats 60g

    I'm also limiting salt intake.
  • HellYeahItsKriss
    HellYeahItsKriss Posts: 906 Member
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    Any reason you are limiting salt?
  • deimosphoebos
    deimosphoebos Posts: 117 Member
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    Any reason you are limiting salt?

    Just keeping it within AHA norms 1500-2300mg / day. Cutting out processed foods etc.
  • Fitnessgirl0913
    Fitnessgirl0913 Posts: 481 Member
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    When I began my weight loss journey a couple years ago I also dropped my first 20 pounds very quickly. I was logging everything and counting calories honestly and thought hey this is great! I then started to feel extremely weak and tired, I had a lot of brain fog, and even developed muscle aches. I then received some advice to start using a food scale. I did not use one and since I was losing weight by "eyeballing" all my portions, I thought I was doing fine. Well a food scale revealed that I was underrating by a good 300-400 calories a day, not on purpose but that explained all my symptoms. I guess you could say I had the opposite problem people usually have when a food scale is recommended. I am not trying to be negative Nancy and congratulations on your loss, I just want to make sure you are doing it safely and your health will not suffer like mine did. I wish you the best on your journey!
  • adipace815
    adipace815 Posts: 112 Member
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    This sounds an awful lot like my weight loss journey and 20lbs in the first month sounds pretty normal. I started at just under 270 and I think I lost 11 lbs in the first week. It will slow down as you go along so dont get discouraged when 4-5 lbs per week slows down to 2-3 lbs per week. And then when you start to get within 10-20 lbs of your goal, it will likely slow down to 1-2 lbs per week. Reset the goals from time to time because MFP will adjust your calories as well. It kind of stinks, but the lower your weight the less calories your body needs. I gained a few pounds a couple of months ago as it is my busy time of year and no time to workout, and log properly. I am currently 185 and need to drop another 10 and 1-2 lbs per week is about all you can get without killing it at the gym or cutting calories too far. It sounds to me like you are on target. Keep up the good work and you will make your goals!
  • deimosphoebos
    deimosphoebos Posts: 117 Member
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    When I began my weight loss journey a couple years ago I also dropped my first 20 pounds very quickly. I was logging everything and counting calories honestly and thought hey this is great! I then started to feel extremely weak and tired, I had a lot of brain fog, and even developed muscle aches. I then received some advice to start using a food scale. I did not use one and since I was losing weight by "eyeballing" all my portions, I thought I was doing fine. Well a food scale revealed that I was underrating by a good 300-400 calories a day, not on purpose but that explained all my symptoms. I guess you could say I had the opposite problem people usually have when a food scale is recommended. I am not trying to be negative Nancy and congratulations on your loss, I just want to make sure you are doing it safely and your health will not suffer like mine did. I wish you the best on your journey!

    My food scale arrived from Amazon this am, used it for the first time today for breakfast. There were a few days when I noticed a decrease in energy and I identified that as a lack of complex carbs at breakfast. Cheerios for breakfast were really no good. What has worked well for me is oatmeal, eggs, toast, bacon, meat, etc, as long as I stay under 500cal for breakfast.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
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    When I began my weight loss journey a couple years ago I also dropped my first 20 pounds very quickly. I was logging everything and counting calories honestly and thought hey this is great! I then started to feel extremely weak and tired, I had a lot of brain fog, and even developed muscle aches. I then received some advice to start using a food scale. I did not use one and since I was losing weight by "eyeballing" all my portions, I thought I was doing fine. Well a food scale revealed that I was underrating by a good 300-400 calories a day, not on purpose but that explained all my symptoms. I guess you could say I had the opposite problem people usually have when a food scale is recommended. I am not trying to be negative Nancy and congratulations on your loss, I just want to make sure you are doing it safely and your health will not suffer like mine did. I wish you the best on your journey!

    My food scale arrived from Amazon this am, used it for the first time today for breakfast. There were a few days when I noticed a decrease in energy and I identified that as a lack of complex carbs at breakfast. Cheerios for breakfast were really no good. What has worked well for me is oatmeal, eggs, toast, bacon, meat, etc, as long as I stay under 500cal for breakfast.

    Cheerios are a complex carbohydrate.
  • Good_Morning_Glory
    Good_Morning_Glory Posts: 226 Member
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    I’d like to say high five.
  • deimosphoebos
    deimosphoebos Posts: 117 Member
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    Thanks for all the support. Will be checking in every once in a while.
  • deimosphoebos
    deimosphoebos Posts: 117 Member
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    psuLemon wrote: »
    Calories are set at 1800 / day which is what MFP gave me for a loss of 1.5lbs per week. My daily calorie intake increases when I train, but not by much. I mainly drink a protein shake after the gym which gives me an extra 200cal +/-.

    Macros:

    Carbs 203g
    Proteins 113g
    Fats 60g

    I'm also limiting salt intake.

    I'd consider bumping up protein to between 140 to 160g per day. The additional protein will help protect muscle mass, especially if you are resistance training.

    If you are eating around that much, then you should see a slowing in your weight loss or may want to consider increase calories a bit. Personally, I had so much more energy and mores sustainable weight loss at 2300 than I did at 1800. So just make sure you monitor progress.

    I also increase sodium since I work out.

    That's alot of protein. The only day I successfully made to 130g was after eating eggs for breakfast, post workout protein shake, and two chicken breasts for lunch / dinner.

    Two questions:

    1. What do you recommend, other than chugging shakes? Alot of the other proteins come with more carbs and fats.

    2. Why do you increase your sodium input since you work out, and how much?
  • VintageFeline
    VintageFeline Posts: 6,771 Member
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    psuLemon wrote: »
    Calories are set at 1800 / day which is what MFP gave me for a loss of 1.5lbs per week. My daily calorie intake increases when I train, but not by much. I mainly drink a protein shake after the gym which gives me an extra 200cal +/-.

    Macros:

    Carbs 203g
    Proteins 113g
    Fats 60g

    I'm also limiting salt intake.

    I'd consider bumping up protein to between 140 to 160g per day. The additional protein will help protect muscle mass, especially if you are resistance training.

    If you are eating around that much, then you should see a slowing in your weight loss or may want to consider increase calories a bit. Personally, I had so much more energy and mores sustainable weight loss at 2300 than I did at 1800. So just make sure you monitor progress.

    I also increase sodium since I work out.

    That's alot of protein. The only day I successfully made to 130g was after eating eggs for breakfast, post workout protein shake, and two chicken breasts for lunch / dinner.

    Two questions:

    1. What do you recommend, other than chugging shakes? Alot of the other proteins come with more carbs and fats.

    2. Why do you increase your sodium input since you work out, and how much?

    I easily get 100g+ of protein and I'm a female cutting on far fewer calories. Eggs, cottage cheese, Greek yoghurt, fish like tinned tuna, all meats, beans and legumes.

    Just season things with salt, don't concern yourself with tracking it. If you don't have a medical condition that means you should limit sodium then you don't need to worry about it.
  • psuLemon
    psuLemon Posts: 38,401 MFP Moderator
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    psuLemon wrote: »
    Calories are set at 1800 / day which is what MFP gave me for a loss of 1.5lbs per week. My daily calorie intake increases when I train, but not by much. I mainly drink a protein shake after the gym which gives me an extra 200cal +/-.

    Macros:

    Carbs 203g
    Proteins 113g
    Fats 60g

    I'm also limiting salt intake.

    I'd consider bumping up protein to between 140 to 160g per day. The additional protein will help protect muscle mass, especially if you are resistance training.

    If you are eating around that much, then you should see a slowing in your weight loss or may want to consider increase calories a bit. Personally, I had so much more energy and mores sustainable weight loss at 2300 than I did at 1800. So just make sure you monitor progress.

    I also increase sodium since I work out.

    That's alot of protein. The only day I successfully made to 130g was after eating eggs for breakfast, post workout protein shake, and two chicken breasts for lunch / dinner.

    Two questions:

    1. What do you recommend, other than chugging shakes? Alot of the other proteins come with more carbs and fats.

    2. Why do you increase your sodium input since you work out, and how much?

    I get my proteins from lean meats, fish/shellfish, Greek yogurt, eggs (egg whites especially), and a little from a protein bar. I average around 175g per day (but i also consume 2300 calories). Protein is just very important while losing weight. As you transition to maintenance, you can reduce the amount you consume.

    Most people attribute sodium with hypertension, but fail to recognize that sodium is an electrolyte (potassium, magnesium, chloride and calcium are the other electrolytes). As you workout, your body will deplete them (thence Gatorade<-- btw, they barely have any electrolytes in them) and will require replenish. Chronic low levels of electrolytes can lead to fatigue, cramping and many other issues. So while exercising (especially if it is intense), it's beneficial to have a diet high in electrolytes. If you are worried about sodium, the best thing to do is eat plenty of foods high in potassium and magnesium. These will balance out the huge water weight fluctuations that people associate high levels of sodium.

    Also, the AHA recommendations are based on sedentary lifestyles. But they also recommend something like 4300mg of potassium which most people dont' notice.
  • collectingblues
    collectingblues Posts: 2,541 Member
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    Any reason you are limiting salt?

    Just keeping it within AHA norms 1500-2300mg / day. Cutting out processed foods etc.

    1500 may not be adequate for you. My dietitian (who focuses on sports med) recommends at least 1900-2000 for people who are active, and increasing if you find (say, after a run or a workout) that you're losing higher levels of sodium when you sweat.